Ultimate Performance Case Study
Task 1
Write an initial training program for your assigned client, John Smith. Include a short section to
explain your rationale for the phase 1 training plan. Phase one constitutes the first 4 weeks of
training in the gym.
As a minimum, you must include the following in your program
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The training split
Exercises
Sets for each exercise
Reps for each exercise
Explanation of why you chose each exercise
You’re welcome and encouraged to include any other information you think is relevant.
Task 2
Write the first phase of a nutrition plan for your client that they will be able to understand and
follow.
You can also include any supplements that you would recommend to your client to support his
diet. Include a short section to explain your rationale for the nutrition plan.
As a minimum, you must include the following in your nutrition plan:
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


Calories or macros or both
An explanation of your nutrition plan choice
Brief explanation on how you will deliver this to John
How you will track this with John
Please also include any additional information you think is relevant.
Client
Height
Weight
Bodyfat percentage
Age
Goal
Package
Reason for joining
Notes from practical
assessment
John Smith
188 cm
90kg
19%
45 years old
Cover model physique - highly motivated to achieve the goal
36 sessions, 3x a week
Never felt he has had the body he deserves with his training and
nutrition efforts
Partner at a law firm
Sedentary – sitting in front of a screen from 8.00am to 6.00pm Monday
to Friday.
Plays squash 2x a week
Weight trained intermittently, never with a personal trainer
No official injuries but does have a tweak in his lower back when
squatting or deadlifting
Struggles to maintain a neutral spine when performing deadlifts and
squats.
Family
Previous diet experience
Finds holding a bar on his back uncomfortable. When squatting, John
shifts his center of mass to the right, his knees fall in and spine flexes
before he reaches parallel.
Wife and 2 young children
None – claims he eats healthily
Job role
Job activity level
Current exercise
Previous exercise
Injuries